A 28-Day Advanced Course in Yoga: Day 23

Surya Namaskar (2 sets/3-5 rounds)
·           2 sets/3-5 rounds each
·           One simple set, one more challenging
 
Bharadwajasana 2 (Bharadwaja’s Pose 2)
 
Adho Mukha Vrkshasana (Hand Stand)
 
Pincha Mayurasana (Forearm Stand)
 
Salamba Shirshasana 1 (Head Stand 1)
 
Supta Baddha Konasana (Reclined Bound Angle Pose)
 
Vashisthasana 1 (Vashista’s Pose 1)
 
Vashisthasana 2 (Vashista’s Pose 2)
 
Kasyapasana (Kasyapa’s Pose)
 
Eka Hasta Bhujasana (Single Leg and Arm Pose)
 
Ashtavakrasana (Ashtavakra’s Pose)
 
Kurmasana (Tortoise Pose)
 
Supta Kurmasana (Sleeping Tortoise Pose)
 
Bhujapidasana (Pressure on the Arms Pose)
 
Tittibhasana (Firefly Pose)
 
Eka Pada Koundinyasana 2 (Single Leg Koundinya’s Pose 2)
 
Vishvamitrasana (Vishvamitra’s Pose)
 
Setu Bandha (Bridge Pose)
 
Salamba Sarvangasana 1 (Shoulder Stand)
 
Halasana (Plough Pose)
 
Shavasana (Corpse Pose)
 
Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)
·           Lying in Shavasana with the trunk supported
 
Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)
·           Sitting upright on padding with the back supported
 
Pratyahara (Sense Withdrawal)
·           Lying in Shavasana with a head wrap, focusing on releasing the sense organs
 
Dharana (Meditation)
·           Sitting upright on padding with the back supported
·           Simple focus: counting breaths, mantra repetition, etc.
 
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